Name: Playbook - Sam Sweeney - 8/12 Full Body: Cardio and Core
Uploaded: 2024-03-04T17:09:28.181Z
Duration: 70 min
Description: 8/12 Full Body: Cardio and Core

Been loving the wood chopper variations for core!

Megan

Alice

Mia Arrowsmith

Holy sweat sesh! ⭐️⭐️⭐️⭐️⭐️

Paula

That much core work challenges me. But I did it. Slow and steady

Molly

Good one!  I am sore this week! Love it! Can’t wait to see what the new split looks like 😁

Sarah Arnett

Happy Saturday! *PLEASE USE THIS AS A SECOND REST DAY IF NEEDED*

Week 4 of 12 week split 
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 1: weeks 1-4: Unilateral training focus, hypertrophy and endurance rep ranges. Working on any weaknesses in movement and symmetry within the musculature of the body. Laying a solid foundation for movement and strength gains. 

*our primary movements will progress/change each micro cycle. It will be helpful to track your weight/reps over each micro cycle, each week.*

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Full Body: Cardio and Core 

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

CARDIO AND CORE:

1. 20 Minutes of steady state cardio of choice: for distance [track your distance week to week. Try to go further each week, within the 20 minute time frame. Keep your choice of cardio consistent throughout each week. *video is my cool down cardio. I chose to run for my cardio.] 

AMRAP 1: 23 MINUTES: 
*Complete as many rounds as possible within the 23 minute time frame. Do not rush, keep a steady pace.*
2. Turkish Get Up: 4-6R each side 
3. Banded Kneeling Crunch: 20R 
4. Barbell Scissors: 30R total

*rest minimally within each AMRAP

AMRAP 2: 12 MINUTES: 
5. Standing Low to High Banded Wood Chop: 15R each side 
6. Med Ball Saw: 20R  

OPTIONAL: Cool down with 10 minutes of light cardio

8/12 Training Day Overview

Timeframe: 20 minutes
*goal: track your distance. Shoot to get further each week within the 20 minute time frame. Keep your choice of cardio consistent over the following weeks so you can accurately track your progress*

Ideas for cardio: walk, run, stair step, bike, row, etc. 

[Video is of my cool down cardio. I chose to run outside for my main form of cardio]

Tempo: keep a strong but steady pace

Primary: Cardio of Choice

Rep Range: 4-6R each side
Tempo: steady 
Modification: use no weight 

Set Up: 
- lie in a supine position on the ground
- grip a kettlebell in one hand and position it over your chest with your arm extended to the ceiling
- bend your knee on your carrying side and plant your foot on the ground. 
- keep your supporting leg extended
- position your supporting arm flat on the ground at a 45 degree angle out. 
- keep your gaze fixed on the kettlebell throughout 

Execution: 
- keep the kettlebell extended towards the ceiling and in line with your shoulder.  - roll towards the supporting elbow
- press into the ground with your supporting hand and straighten your arm so your torso is upright
- extend your hips up as high as possible and contract your glutes. 
- keep your hips high and bend your supporting knee and pull your leg through to the opposite side
- plant your knee on the ground [half kneel] with your hand still planted on the ground. 
- lift hand off the ground and raise your torso so your chest is upright and facing forward
- step the kneeling leg up to meet the front foot and stand.
- reverse the movement to return back to the start position. 
- repeat on the other side. 
- keep your eye fixed in one spot throughout the entire set. 
- keep your arm extended and the kettlebell above your shoulder throughout the set.

Turkish Get Up

Rep Count: 20R
Tempo: steady 
Modification: standard crunch 

Set Up: 
- loop and large loop band high around a rack 
- step underneath the band and get down into a kneeling position 
- grip the band with each hand 
- pin your hips in, squeeze your glutes, pull belly button to spine, and brace 
- tuck your chin and pull the band, pin your elbows next to your ears, hold the band at the top of your head
- contract your lats to keep the band pinned in place
- begin with your chest facing forward
- use your hips as you pivot point 

Execution: 
- use your core to pull the band and drive your head toward the ground 
- round your upper back at the top of the rep, head facing the ground 
- contract your core
- keep your hips in place and allow the band to pull your torso upright and facing forward again 
- keep a tight grip on the band
- keep your elbows pinned in close to your ears

Banded Kneeling Crunch

Rep Count: 30R total 
Tempo: steady 
Modification: hold ez bar or dumbbells in place of barbell 

Set Up: 
- lie on the ground in a supine position 
- extend your arms and grip the barbell with a pronated grip, shoulder width apart or slightly wider
- un rack the bar and pin the bar over your chest
- contract your lats and think about breaking the bar in half 
- point your toes, squeeze your glutes, pull belly button to spine, and brace
- pin your back to the ground, and lift your legs off the ground
*legs higher=less tension, legs lower=more tension 

Execution: 
- keep your legs extended, hold the tension in your core, and spread your legs apart
- bring your legs together and cross one foot over the other 
- spread your legs apart again 
- alternate crossing one leg over the other each rep 
- use your core to control the movement 
- drive your back into the ground

Barbell Lying Scissor Kicks

AMRAP 1: 23 MINUTES

Rep Count: 15R each side
Tempo: steady 
Modification: use dumbbell or cable in place of band 

Set Up: 
- loop a large loop band low around a rack or machine 
- step in front of the band, facing 90 degrees from the band 
- take 1-2 steps away from the band
- take a hip width stance or slightly wider
- pin your hips in, squeeze your glutes, pull belly button to spine, and brace 
- reach to your side and grip the band with both hands, overlap your palms and pin the band between your hands
- begin with your arms extended towards the direction of the band, low 

Execution: 
- keep your arms extended and use your core twist your torso and pull the band up and across your chest, high to the opposite side
- contract your obliques/core
- release the band and lower your arms across your chest and torso and down to your side again with control 
- keep your chin tucked

Standing Banded Low to High Wood Chop

Rep Count: 10R total 
Tempo: steady 
Modification: plank saw

Set Up: 
- place a med ball on the ground 
- plant your forearms on the med ball and step back into a plank position 
- drive your toes into the ground, hip width apart or slightly wider
- squeeze your glutes, pull belly button to spine, and brace
- contract your quads and keep your hips in line with your torso 
- tuck your chin, keep a neutral head, neck, spine
- begin with your elbows slightly in front of your delts 

Execution: 
- drive your forearms into the ball and roll the med ball towards you and under your chest
- contract your lats and core 
- hold tension in your lats and roll the med ball away again until your elbows are in front of your shoulders 
- keep your hips down
- you should feel tension in your lats throughout each rep 
- stabilize the movement through your core

Med Ball Saw

AMRAP 2: 12 MINUTES

Time: 10 minutes
Tempo: steady, low pace, recovery

*USE THIS TO RECOVER FROM THE TRAINING DAY*

Optional: Cool Down Cardio of Choice

8/12 Full Body: Cardio and Core

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

Katie

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

Michelle Zabin

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

3/9 Full Body or Optional Rest Day

Jennifer

Amanda

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

Vonny

This was a great workout to end the split 💪🏼 excited for next week!

Paige

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

3/1 Shoulders, Biceps, Triceps [DELOAD WEEK]

Oh so perfect peach 🍑really enjoyed this one 🥰

8/12 Full Body: Cardio and Core

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